What's best to eat from subway?

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I usually have Subway once a month. Since I've started eating keto, instead of a roasted chicken sandwich on flatbread, I have a double chicken salad with spinach, tomato, avocado and ranch. The higher the fat, the lower the carbs, the better. If you're not watching your carbs though, I would suggest an oven-roasted chicken on a flatbread with lettuce, tomato and vinaigrette dressing OR sweet onion.

6 inch turkey, choice of bread, any of the veg and light mayo (NO cheese).

What's best to eat from subway?

The furniture.

Seriously, Subway is just another junk food outlet. Make your own meals and you know what is in it and you can have more control over the calories, macro and micro nutrients.
All the best,

Ben

The nutrition calculator has come to my rescue a time or two.

That said, I don't tend to deviate from my standard order on the occasion I do go. 6" toasted tuna sub on wheat with honey mustard sauce (or sweet chilli if I'm feeling spontaneous!) and ALL THE VEGGIES. Ok, I joke, just the ones I like.

I stay away from cheese, heavy sauces, and breaded/meatball'd fillings. Ham, turkey, or roast beef are what I would go for should I not want fishy breath. Oh, and I avoid those value for money deals that try convince you to purchase a footlong. Because even if I tell myself I won't eat it all...I will because it's there.

Sometimes it helps to set yourself rules. Not punitive ones that punish you for slipping up, but ways to keep yourself in line. When I'm at work, I don't touch the staff lollies and bring my own snacks. If I worked at Subway and wanted to eat their food, I'd pre-log what I was going to have and not allow myself to eat until AFTER it had been entered into MFP.

I usually eat the veggie patty on flat bread with lots of veggies and no cheese. I didn't know the flat bread was so bad for you! Noted. Will they "hollow" it out for you if you ask? I don't know why I'm asking. The people where I live are not health conscious and will have no idea what i'm talking about. I will do myself in the car
They used to have low carb tortillas. I wish that came back.
Avocado is amazing! However adds a calorie punch. It's a healthy calorie punch, however calorie is a calorie.

the sweet onion chicken terriyaki is the best flavor and the best nutrients, least sodium for me!

Depends on what macros you have left for the day. If I know I am going to go out I leave a lot of fat and carbs, so I usually get a roast beef footlong (sometimes with double meat) and some cheese, still under 15-20 g of fat in case you are on a low fat diet (which is stupid imo), and If I have a LOT of fat left for the day get one of their sauces and a bag of chips or something. The only problem is that tends to get expensive so I wouldnt mind going with the $5 footlong meal and then getting fats from a protein shake with flax seeds/almonds/walnuts/peanut butter

a subway salad is good eatin' as long as you're careful about dressings and don't put a lot of fatty processed meat in it, or like loads and loads of cheese. all the other veggies, a little meat, a bit of cheese, some of that avocado....when my daughter was driving cross country, and the local food at many of the stops was really bad, and she can't eat bread, Subway salads were her lifesaver.

I can't really comment as I've only eaten there once. £7!! for a sandwich never been so traumatised in my life :noway:

And 80% of the time I chop cukes up, put it in a soup bowl, throw in a couple cinnis and that's my work lunch. Fills you up and is healthy!!

o I know I know,..... spinach salad every veggie to your liking on homemade sprout breads.... look it up on you tube i love it...I don't know bout you... just a suggestion

Seriously, Subway is just another junk food outlet. Make your own meals and you know what is in it and you can have more control over the calories, macro and micro nutrients.

…instead of a roasted chicken sandwich on flatbread, I have a double chicken salad with spinach, tomato, avocado and ranch. The higher the fat, the lower the carbs, the better.

I agree. The breads there don’t have the best ingredients…The meats aren’t super fabulous either, but eating a lot of veggies and some meat/fat would be a safe(ish) bet, IMO. Way better to bring your own, though, if possible.

Good luck!

The wrapper i'd imagine

I eat Subway all the time, atleast twice a week. I get a turkey on wheat with cheddar and light mayo or the oven roasted chicken breast on wheat with cheddar and light ranch. Tasty and still keeps me at my deficit.